Is Stepping It Up Spicy Snack Bar Mix Low FODMAP?

No. This product is not low FODMAP as it lists 2 ingredients that are likely high FODMAP at 1 serving and 17 ingredients that could be moderate or high FODMAP depending on source or serving size.

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Why it's not low FODMAP

garlic powder
onion powder
corn
red bell pepper powder
chile lemon corn nuggets
roasted corn kernels
+13 more

garlic powder

Dietitian note

Garlic is high FODMAP at a normal serving size in both whole and powder form. Garlic infused oils are low FODMAP, because the fructans in garlic are not fat soluble.

Note by Vanessa Vargas, RDN, LDN

Use instead

green tips of spring onion
green tips of leek
green tips of scallion
chive

+15 more in the app

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Ingredients

SWEET JALAPENO PRETZEL PIECES (PRETZELS [UNBLEACHED WHEAT FLOUR, YEAST, BAKING SODA, SODIUM HYDROXIDE {PROCESSING AID}], VEGETABLE OIL [PEANUT, SAFFLOWER, AND/OR SUNFLOWER OIL], SEASONING [SUGAR, SALT, JALAPENO POWDER, YEAST EXTRACT, CITRIC ACID {ACIDULANT}, PARSLEY, NATURAL FLAVORS]), PASILLA CHILE AND SESAME CHIPS (UNBLEACHED ENRICHED FLOUR [WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], SOYBEAN OIL, SESAME SEEDS, BULGUR WHEAT, TAPIOCA MALTODEXTRIN, PASILLA CHILE PEPPER, SPICES, SUGAR, SEA SALT, BROWN SUGAR, MOLASSES POWDER [MOLASSES, MALTODEXTRIN], GARLIC POWDER, YEAST EXTRACT, ONION POWDER, CITRIC ACID [ACIDULANT], SALT, TURMERIC [COLOR], BEET POWDER [COLOR]), SPICY CHEESE CORN STICKS (YELLOW CORN FLOUR, SOYBEAN OIL, SEA SALT, ONION POWDER, GARLIC POWDER, MONTEREY JACK CHEESE [MILK, SALT, CHEESE CULTURES, MICROBIAL ENZYME], JALAPENO PEPPER POWDER, CHEDDAR CHEESE [MILK, SALT, CHEESE CULTURES, MICROBIAL ENZYME], WHEY, BLACK PEPPER, NATURAL FLAVOR, BUTTERMILK, SALT, CITRIC ACID [ACIDULANT], DISODIUM PHOSPHATE, PAPRIKA OLEORESIN [COLOR], TRACE OF LIME), SPICY CHILE ALMONDS (ALMONDS, SEASONING [CHILE POWDER BLEND {CHILE PEPPER, CAYENNE PEPPER}, MALTODEXTRIN, SALT, ONION POWDER, GARLIC POWDER, LIME JUICE POWDER {MALTODEXTRIN, LIME JUICE CONCENTRATE}, CONTAINS 2% OF LESS OF NATURAL FLAVORS, CITRIC ACID {ACIDULANT}, PAPRIKA OLEORESIN {COLOR}, SAFFLOWER OIL], VEGETABLE OIL [PEANUT, SAFFLOWER, AND/OR SUNFLOWER OIL]), CHILE LEMON CORN NUGGETS (ROASTED CORN KERNELS [CORN, CANOLA OIL], SEASONING [SEA SALT, RED BELL PEPPER POWDER, CHILE PEPPER, CITRIC ACID {ACIDULANT}, MALTODEXTRIN, PAPRIKA {COLOR}, LEMON JUICE SOLIDS, NATURAL FLAVOR], VEGETABLE OIL [PEANUT, SAFFLOWER, AND/OR SUNFLOWER OIL]).

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What is a Low FODMAP diet?

A Low FODMAP diet limits foods high in certain short-chain carbohydrates (FODMAPs) that can be poorly absorbed in the gut. These include specific sugars found in foods like onions, garlic, beans, apples, and wheat. It's commonly followed by people with irritable bowel syndrome (IBS) or other digestive sensitivities to reduce bloating, gas, and discomfort. The diet typically involves an elimination phase, followed by gradual reintroduction to identify personal triggers. When followed carefully, often with a dietitian's guidance, a Low FODMAP diet can help manage symptoms while maintaining a balanced and varied intake of nutrients.